Stretches

Yoga Stretches

By Updated

Yoga stretches drawn from common poses, including downward dog, child's pose, cobra and triangle. The page has filmed poses with steps and hold times in an order you can follow, plus guided routines.

Yoga stretches with video

These are the 8 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.

Cat-Cow demonstrationCat-Cow8 to 10 slow reps. Butterfly Pose demonstrationButterfly Pose30 to 60 seconds. Cobra demonstrationCobra15 to 30 seconds. Double Flat Needle Pose demonstrationDouble Flat Needle Pose30 to 60 seconds. Downward Dog demonstrationDownward Dog30 to 60 seconds. Extended Triangle demonstrationExtended Triangle30 seconds per side. Forward Fold demonstrationForward Fold30 to 60 seconds. Child's Pose demonstrationChild's Pose30 seconds to 2 minutes.

A simple yoga sequence

Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.

#MovementHold or repsSides
1Cat-Cow8 repsn/a
2Butterfly Pose60 sn/a
3Cobra20 sn/a
4Double Flat Needle Pose45 sn/a
5Downward Dog45 sn/a
6Extended Triangle30 s/sideEach side
7Forward Fold45 sn/a
8Child's Pose60 sn/a
JR

Joel is the founder of MoveWell and IMPOSSIBLE. He became the youngest person to run an ultra marathon on every continent, and created MoveWell to make recovery easy with routines he would actually do.

More stretches

Jumping Jacks demonstrationBallistic StretchesDynamic warm-up drills with controlled swings and bounces.8 movements Forward Fold demonstrationFlexibility StretchesLonger holds for the hamstrings, hips and groin.8 movements Cobra demonstrationMorning StretchesA short, gentle set of moves to start the day.8 movements
View all stretches →